The Hangover

Happy December, folks. Merry Christmas.

I am writing today about "The Hangover" I'm experiencing. Neither the movie titled as such, nor the type of hangover I may have suffered in my early 20's (so glad those days are behind me), but rather I mean the worst hangover of all: the (lack of) nutrition hangover.

I don't know about you, but my December goal was going great... until after graduation! I have experienced lots of feasting, some activity (but far less than my normal amount due to a lack of gym here), and copious amounts of fats and sugar.

While I have kept my December challenge and avoided soda pop, I think that's only thing! All this has left me feeling terrible. Like every day.

This led me to wonder about the effects on my body from things that are bad for you. I mean to say if I'm a generally healthy lady and a week of making not-the-best-choices has nearly knocked me out, what does that tell me about how my body works? We were not designed to have an unbalanced diet!!

So, I'm giving myself a Christmas present for the rest of the week: EATING RIGHT AND BEING ACTIVE!!!

What about you? Have you ever had a (lack of) nutrition hangover? Or am I just a weirdo?

Music for Working Out!

Hey, everyone!

How are your December goals going? Mine to be more active is going well! I have been more active than I was in November or October! Am I up to 6x a week? Well, not quite. But I am working on it, so small victories!

Since I have been working out, I've thought a lot about the right music to run to! I've had several conversations with people about their work out jams, and I have made my own updated play list. Here it is:

• Super Bass -- Nicki Minaj
• Addicted -- The Black Eyed Peas
• Eye of the Tiger -- Survivor
• Break My Stride -- Matthew Wilder
• You Make My Dreams -- Hall & Oates
• Take On Me -- A Ha
• CenterFold -- The J. Geils Band
• Lose Yourself -- Eminem
• This Tornado Loves You -- Neko Case
• Hands Down -- Dashboard Confessional

So what are your workout jams? I'd love to hear some ideas to add to my play list!

Sarah

Take time to make time

Hello, friends!

Before I talk too much about what is on my mind today, don't forget that Thursday is the beginning of December-- so it will kick off the December challenge for a healthier lifestyle!! What goals do you want to achieve?!?! What needs to happe

n for you to finish 2011 feeling healthy and happy!?! If you're unsure what I'm talking about, my last post talked about my December challenge and my own personal goals!

Here's what is on my mind today, though: Take time to make time. Lately with all the stuff I have had going on, it feels like the day is over just after it starts! And no one (read: not me) wants to work out at night! If you can make a night time workout work for you, good job! I can't. 8 p.m. is my limit or else I will be up all night!

So I told myself this morning, I'm going to take time to make t

ime. I keep waiting for a time when I "won't be so busy" or I will have spare time, but frankly, there is always work to be done. And if not work, there are always expectations to meet!

So tonight I am going to the gym right at 6 p.m. There are tons of other things I need to do (grade papers), but they will be there when I get back. It's important I keep on top of my physical game.

As graduation and the holidays come, I won't be less busy-- the opposite in fact! So now is the time for me to learn to plan.

What can you do to make time for yourself? How can you set yourself up for success as we close out 2011?

Have a terrific Tuesday,

Sarah

p.s. In case you want to know about my New Orleans trip, I can summarize it in one picture of me with one of my favorite professors on Bourbon Street!:

December Challenge!!!

Hello, all!

I hope you had a lovely and restful Thanksgiving! I know I did. I spent most of Yesvember (that's right, Yesvember) taking each day to be thankful! It has been a wonderful month, and it made me realize how many blessings there are around me each day that I sometimes take for granted. God has put our lives together so intricately, it's humbling to think that He took that kind of time.

And now I present to you my latest project: The December Challenge!

The December Challenge is based on a simple premise: I want to finish 2011 with a bang! Instead of holiday weight gain (which I may have experienced a bit over Thanksgiving break), I want to finish the year strong! So I am making a challenge-- what do you want to accomplish for the month of December? How can you promote a healthy lifestyle that will propel you into 2012?

My December Challenge Goals:

1. Be active 6x a week. It can be little things or a full out gym work out, but my goal is to get some activity in 6 times a week.
2. Avoid drinking sugary drinks. My weakness is sugary drinks. Soda pop, sugary coffee drinks, hot chocolate, etc. But it's such a shame to drink my points plus because it just leaves me hungry! So, no sugary drinks for the month of December.
3. Walk 50 cumulative miles over the 4 weeks. In all this activity, I would like to log 50 miles of either walking or running over the course of December. This sounds like a big number, but it is actually quite attainable.

So those are my December Challenge Goals! Who is with me in the December Challenge? What is your goal?

Happy Thanksgiving,

Sarah

Planning!!!

Today I have something on my mind: PLANNING!! Not urban planning (though I do love that). I'm talking about planning ahead for weight loss!

I have had a really hard time staying on track lately, and it hit me today: I haven't been planning ahead! I have been caught off guard by obstacles which throw me off my points plus plan! So tonight (with the help of a skype conference with my mom and sister) I planned out tomorrow's meals, that way I don't get to dinner time and say, "Shoot, no points plus left."

We'll see if it helps me get back on track. I want to knock off some extra weight because I want a cushion in case the holidays hit me harder than expected.

Honest truth, though, October is my most difficult month for staying on track. Sort of glad it's over, although it's a blast. My birthday, 2 of my best friends' birthdays, homecoming, other tailgates, and candy everywhere-- there are many obstacles! Plus, this year I had celebrated finishing my research! Finally, Halloween was a ton of fun, but full of candy, etc! My friends and I went as Sesame Street characters! I was Big Bird!

Needless to say, I made it through the month, but I did not lose extra weight like I wanted. So, let's see if my plan ahead strategy works! Vacationing this weekend-- but with my family, so it will be AWESOME to have support!!

Tune in next time when I talk more about Yesvember! Have a good weekend!

Guess who's back....

Ok, if you are my age or about 5 years younger, I bet you read the title of this entry and couldn't help but sing!!! Guess who's back!! It is I!! (Not Shady, per the lyrics).

First of all, I have probably lost ALL cred to my readers! Apologies! Every bit of writing determination I had was poured into my thesis for the last few months!

However, I am now an alum of Central Michigan University's MA in Communication program.... and I am back to blogging about life!

Well I have a new addiction: WORKING OUT! I have been working out 6 days a week. At first I did not really want to go every day, but now I just feel wrong when I don't! And that is interesting, considering there was a time in my life when I did not enjoy it at all. I guess the girl who got winded walking from her car into the store doesn't live here anymore..

My second healthy addiction is oatmeal! Total power food, and so filling! Love it! I actually entered a contest to win a year's supply. Here's hoping!

What are your healthy addictions?

Getting back on the road

As I said last time, I was ready to get back to the routine-- and indeed, today was an awesome day. Also, I tracked, I got in some activity, and I balanced the types of foods I was eating! It feels good to eat healthy-- it's been too long since I have carefully monitored having a balanced diet!

Additionally, as I have mentioned on here previously, I don't eat much meat. I practically never eat red meat. Well, today I started my new meat free lifestyle! I am not a vegetarian, nor have I sworn it off forever, but I am trying to feel better, and going meatless seems to be a wise decision for right now. I feel really good today, but one day in, I guess we shall see what happens.

My bff, Casi, and I went for a walk in the park this evening. It was so nice to get some activity in that was just for fun and not focused on times, speed, etc. Obviously, it is important to meet and set fitness goals, but sometimes it's nice to just enjoy the fresh air and activity!

The Importance of Documenting Progress

Hello, all,

How have things been? I am plugging away on this research project! The end is in sight!

I'm also very happy tomorrow is the first day of school! It's been a wonderful summer, but I am very happy to get back to a routine, and starting a new job as adjunct faculty member to boot! I will still be working for WW as well. This is an exciting time!

With this new season of my life, I have decided to give myself a new challenge: Serious commitment to a balanced diet and exercise! I know this is not new in some ways, but I am starting a new workout regimen and changing up my diet from the shame of the summer! Because changes on the scale will probably be slight, I have to think of better ways to measure progress. One way is taking pictures so as to compare them for progress. Another is based on how my clothes feel. Finally, journaling about how I feel (physically). These can all serve as victories, but are not necessarily measurable on the scale.

These are how I will measure victory for right now, but there are all kinds of ways to measure victory-- did you park farther from your building and walk in? Did you take the stairs instead of the elevator? Did you pass up birthday cake at the office gathering?

What are some victories you hope to achieve this week?

Another week, come and gone!

Well, it's hard to believe another week has passed! How did your goals go? I did not quite reach mine, and I'm pretty sad about it, honestly.

However, I have just tried to get in a little activity here and there. Every little bit counts!

More soon! Hoping to knock off the 3 pounds I have gained over the summer! Wish me luck!

Veg out!!

Hey, everyone! How are your goals going? I hope to work out enough to meet my goal, but I'm not sure if I will reach it! I'll keep you posted. Although it was lots of fun (seriously), I'm happy my crazy work week is over!

Today I want to talk about vegetables and fruits! As you may ha

ve noticed, I enjoy skipping meat at meals on a regular basis. I'm not a vegetarian-- but quite close! More about that another day. What I really want to talk about is loading up on vegetables and fruits! Try varieties, and attempt to take in many every day. You will fill up and use far fewer points plus (in most cases 0), and then not be so hungry for other things.

Tonight for dinner, I made a Mexican-themed wrap. If you know me, you know that Mexican themed meals are my absolute favorite. Even though I have to carefully budget my weekly points to go there, I'm pretty sure the people at Los Aztecas (local delicious restaurant) know me by name. Anyhow, tonight I made my own wrap, using an Ole' Extreme Wellness spinach tortilla, light guacamole, beans, and enchilada sauce... then I loaded it up with spinach leaves and tomatoes! On the side I had peaches and blueberries I picked up when I was down by the Cider Mill earlier this week. Now, this meal was not too many points (5), and I am so full!!

Not to mention the nutrients I consumed at this meal! Now, this is me patting myself on the back because more often than not, I forget about fruits and vegetables, so I feel good about this meal. But just remember how satisfied you can be for so few points!

What vegetable or fruit creations are coming out of your kitchen lately?

Also, speaking of Los Aztecas, they just got a new decoration, and the only thought in my mind was that 90's show "Supermarket Sweep" when they would find giant bonuses. They let me take a photo! It's good to be a regular.

Realistic Goals

First of all, how has everyone been? I've missed updating! I have been working 15-17 hour days all week for the Parks Department, so there hasn't been a spare minute! Consequently, I did not meet my goal of working out 5 days last week. So today's entry is about setting SMART goals.

SMART Goals is a strategy to create good goals. SMART stands for:

• Specific
• Measurable
• Attainable
• Relevant
• Timely

Following these criteria will help you set yourself up for greater success in setting goals. With the example of working out 5 days last week even though I was working 15 to 17 hour days, 5 of the days last week, that was not attainable. A person would have to be super human to do that! So I set myself up for failure.

Now then, this week I am working every day, but far fewer hours, so it is attainable to work out 5 days. And I am determined!!

What are your SMART goals?

B.R.B.

Just wanted to post and explain that i have been working on my thesis non stop.... so that's why this hasn't been updated... but SOON I will be back with more to say than ever!!

I also have made a goal to work out 5 days this week despite a very full research schedule. I'm working for Parks & Recreation for the entire end of the week... so how I will get in all 5 workouts, your guess is as good as mine... But I really want to meet this goal!

What are your goals for the week, loves?

Small Victories

Just wanted to give an update, but nothing big to report. I'm having lots of fun because my BFF, Casi came to visit. The bad news is, she spent much of her visit watching me work on my thesis because I'm down to the wire and feeling a little jagged about it! However, we did go to a Great Lakes Loons game. I really enjoy baseball, and we had a wonderful time! Here is a pic of us with the field in the background... it's a little hard to see the field...

Today, however, I am at home working on my thesis once again. I get s

uper hungry when I'm stressed *read as not actually hungry* ... but then my stomach started growling. I see this as an opportunity because if I'm genuinely hungry, anything sounds good. The stress, the tired, and the hunger has put me in a dark place, because the pic below actually happened. Yes, I ate lettuce out of a bag, but thought of chips the whole time. And you know what? It surprisingly hit the spot. It's all about re-evaluating what tastes good, and surprisingly, vegetables do.

So, the moral of this story: I've had a ton of fun lately, but I have had a ton of work, so I will be a much better person when this thesis is finished! I'm hoping to be early to bed and early to rise tomorrow-- it puts me in a much better place for church when I have gotten a good night sleep. I'm excited to spend time with the Lord tomorrow-- feels like I have been lacking in my walk with Him lately.

Have a super Saturday!

Get back up again.

I'm having a super hard time staying motivated lately! Sometimes you feel like you are chasing a goal, and other times it's like, "Hey, goal, just let me know where you're going to be, and I'll meet you later." The latter has been my week.

I have a big research project (that I can't really talk about on here because of IRB clearance) going on, so that has taken priority over eating right and exercising.

I woke up today totally disappointed in myself for having a hard time staying on track. I was beating myself up and saying all kinds of negative things to myself, and then I realized how unproductive that really is! If I'm going to live a healthy and happy lifestyle, I need to be my own cheerleader! Obviously, I want to be humble and avoid any kind of arrogance, but that doesn't mean beating myself up over and over. That's not glorifying to God, and that's what it's all about.

So instead of dwelling on how poorly things have gone the last couple of days for eating right, I am focusing on the fact that today is a new day with new opportunities. And above all must not forget:

Psalm 118:24 "This is the Lord has made; let us rejoice and be glad in it."

My plan is to restart, and keep reminding myself to rejoice and be glad. Have a good one, and beat the heat, y'all!

Beat the heat!

So, we are having a HEAT wave!!!! I love love love hot weather! Seriously, the hotter the better. Doesn't make much sense that I moved to Michigan when I was choosing a new state, but whatever works, I guess. Maybe next time a warmer climate.

In all this heat, though, it would be easy to seriously hurt yourself! Rule number one is to stay hydrated! (In case you don't remember my reason to stress this, just look back a couple of weeks to my tale of dehydration.) But seriously, when you are sweating so much, you need to drink so much more water!

So, in order to beat the heat, if you are normally an outdoor exerciser, try to be creative in ways to get activity. If you have stairs in your home, climb those for a bit. Or plant your feet on the floor, arms on your chair in a seated position and push yourself up and down. Little things like these activities add up. Of course, there is always mall walking!

Be careful and take care of yourself! And when you are getting in less activity, portion control and tracking what you eat become even more important!

So that is my sage advice for beating the heat. Fortunately, I'm spending most of my days in the library lately. My deadline for my research is quickly approaching! Eeek! Back to work!

Diversify! ...continued...

Thought I would give you all a little report on my attempt to diversify my food and exercise today!

Kickboxing was SO hard!!! I actually broke skin on my knuckle punching the bag. I feel pretty good about it. I don't think it is my new hobby, but I did have fun.

And since summer is a time for "burgers," I made this portabella mushroom cap burger for dinner. I got the idea from my Mom, and it was pretty delicious. I also put some avocado on it because everything is better with avocado! A super satisfying meal with no meat whatsoever! This would have been better on the grill, but I roasted it in the oven.

So, if you want a delicious "burger" but you're out of Boca Vegan Burgers (which are also amazing and only 2 points plus!!!), then roast yourself a mushroom cap. You will be surprisingly full and satisfied afterwards!

So those were my experiments in food and exercise today. I feel great. Now, then, actual work is calling my name, so I guess I had better cut this entry short!

Diversify!

It is so easy to fall into a rut in life, and this includes with diet and exercise! I have a bad habit of eating the same thing and doing the same workout routine repeatedly, but over time both mentally and physically, your body can grow tired of the same old things!

Lately I have had a hard time being nutritious, so going back to my old routine should feel like a change. My new/old routine, if you will. I have been feeling so much better the last few days by evaluating what kind of nutrients I'm having!

Exercise is a big need of change though! I LOVE walking, especially on the treadmill. But sometimes I need to change it up! My friend, Gabe, has invited me to a kickboxing class this afternoon, so I will be attending that today! I am excited for the chance to change things up. I am generally opposed to types of exercise that require rhythm and/or for me to follow a routine [some day I will tell about the Zhumba debacle], so I'm not sure how this is going to go.

How are you changing things up in your routine this week? Are you trying a different activity? Or just pushing yourself farther in your current activity?

Feeling Good!

Today I really pushed it at the gym... As in I felt I should apologize to the treadmill afterwards because I was so hard on it. Walking so fast, doing intense inclines, etc. ... glory to me, right? ... wait a minute...

Silly humanity, there are moments when I feel proud of MYSELF for working out. This perspective could not be more flawed! The glory is to God completely! This thought occurred to me today: God has created us in such a way that we have a stake for caring for our bodies. He could just as easily have run us as machines, but because He is such a loving God, He allows us to have a stake in keeping our bodies in shape. If we move our muscles in a certain pattern repeatedly, they become stronger and our general body runs better. How amazing is that! I know it's a simple thing, but really think about it for a minute. Stop to consider Psalm 139:14 "I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well." (NIV, emphasis added.)

Praise God who made us so carefully. Stop to be amazed by His glory.

The other thing making me feel good today is a little thing, but it really encouraged me. I went to a new doctor yesterday (I know, it took me 2 years to find a doctor in my new town), and he told me I am in excellent shape for my height and age. I am not trying to sound braggy, but the Sarah of 2005-2009 would NEVER have been told by a doctor she was in excellent shape! Perhaps the fast food industry would have told me I was in excellent shape, but that is it!

Now, I am off to continue writing my research!! Have a fantastic Thesis Thursday! ... and do something active, even if it's something small. You will feel good.

Like A Ton of Bricks...

Hello, lovies!

It has been a couple weeks since I have written-- because life has been CRAZY wonderful! 4th of July, socializing with friends, attempting to aid my trivia team to victory (No such luck. Sorry, Kenny Powers Fan Club.), and my dear friend's wedding last weekend! (To the left is a photo of the beautiful bride and myself!) Congratulations, Jessica and Jesse! Love you both!

I have had a fantastic couple of weeks, and tried with all my might to make it to the gym here and there, but no such luck most of the time. But let me back up-- in case it was not implied, it has been 2 very difficult weeks for eating healthy! Cook outs, movie popcorn, pizza and beer at trivia, wedding food (it was a Mexican theme), and breaking my own rule-- I drank quite a bit of soda!

I know, I myself shuddered as I read that list. So, trying to escape from this melee' with somewhat of a waistline, I went to the gym today for a hard work out, and guess what-- I felt like I was pulling bricks behind me the whole time I was walking/running! My chin ups felt like I had a small child holding onto each ankle! It was difficult to say the least!

The moral of this story: your body runs differently depending on how you fuel it. I don't think I really gained much (if any) weight during the last 2 weeks, but I sure do feel like a potato walking on toothpicks. If nothing else, I learned healthy food is healthy for a reason-- it makes you feel better! God was strategic in our design-- no detail of the Earth or our bodies created haphazardly -- but each detail with divine intricacy!

My plan for this week: no excess sugar, no white flour, no beer, and little/no trans fats. It's time to get back to basics! It's time to detox. Time for lots of water, and then sweating it all out!

So, enjoy the summer, make the most of it, but don't forget to fuel our bodies the way God designed us!

Hydration is the key to success.

Back in my sorority days, my friend Cara and I were oft reminding the importance of hydration. She started saying, "Hydration is the key to success." And in that moment I knew I had found my life motto.

Until today. Over the course of the last approximately 48 hours I consumed an unreal amount of caffeine, very little food, and no water. Add to that sweating (see my last post about the importance of activity), and it was a recipe for disaster!

I woke up this morning feeling fine, but about an hour into work-- BAM! The tiny dehydration goblins started poking my brain, causing the room to spin. The next thing I knew I lost consciousness! I will spare the details of what happened next; partially because ambulances, hospitals, et cetera, are boring, and partially because I don't really remember the whole ordeal very clearly.

The moral of this story is: HYDRATION IS THE KEY TO SUCCESS! Water is super important! If you don't have enough, you will get sick. You can even die. Additionally, water is super important for weight loss!

The second implication: do not skip meals. It is bad for you. It might help you get skinny, but ultimately it will make you get sick (you got that by now, right?) and also it will slow your metabolism.

This may be one of the dumbest ways I have mistreated my body to date. Now then, I have a date with The Office on dvd, pajamas, and a giant jug of water, so time for me to get back to relaxing on the couch. I hope today finds you all well and well-hydrated!!!

More Today Than Yesterday

I'm just trying out this blogging thing. I have started and quit a couple of blogs, but I have been reading them quite a bit to stay motivated in losing weight, so I thought maybe writing my thoughts would encourage someone out there... and if not, that's fine too.

My mind today is on getting active! I used to hate working out, but I have started really enjoying it. The trouble is, if I know I won't get in an hour long, sweat to the max workout, I just can't get myself to get motivated! I want to go over to the gym, but it's Saturday afternoon,...blah blah... it's too hot outside...blah blah....(continue barrage of excuses)...

But I have decided to get up and get out the door even though my time is limited today. What is important to remember is that every little bit of activity counts, so squeeze it in whenever. Besides, being active in a variety of ways will help keep me motivated!

So now I am off to do some walking and then some yard work at my friend's house. Enjoy this beautiful June day, everyone!